Daily WOD

Mon, Jun 23 2025

250623 METCON250623 POST-WOD SKILL250623 AT-HOME WOD250623 OPTIONAL STRENGTH250623 OPTIONAL SKILL

250623 METCON


(Time, Int, Sc)
25-20-15-10-5 reps for time:
Chest-to-bar pull-ups
– 10 shuttle runs between rounds.
– 1 shuttle run is 25 ft down and back.

Rx2: Pull-ups
– 8 shuttle runs between rounds.

Rx3: 20-15-10-5 reps for time:
Jumping pull-ups
– 6 shuttle runs between rounds.

Intended Stimulus:
-10:00-15:00; closer to 8:00 for advanced athletes.
-First set of chest-to-bar pull-ups in 2:30 or less; sets of 5+.
-Shuttle runs in under 1:30; continuous movement.


1st9:04 RxNidia Mon, Jun 23, 2025
2nd10:00 RxEmily S Mon, Jun 23, 2025
3rd15:10 RxErika R Mon, Jun 23, 2025
1st7:43 RxJeremy Mon, Jun 23, 2025
2nd10:31 RxJustin U Mon, Jun 23, 2025
3rd11:03 RxThomas B Mon, Jun 23, 2025

Jeremy7:43 Rx
Nidia9:04 Rx
Emily S10:00 Rx
Justin U10:31 Rx
Thomas B11:03 Rx
Mike11:04 Rx
Thomas C12:30 Rx
15 cal echo bike
Erika R15:10 Rx
John R10:28 Int
Chad10:30 Int
Evan B10:47 Int
10 shuttle runs
Robbie10:54 Int
10 shuttle runs
Andrew11:00 Int
Lindsey C11:44 Int
10 shuttles
Cecy11:48 Int
Christine12:26 Int
10 shuttle runs
Dale12:31? Int
8 runs
McKenzie12:40 Int
10 shuttle runs
Jason B12:51 Int
Steven W13:00 Int
Blake P13:41 Int
Cooper T14:12 Int
10 shuttle runs
Alex D5:58 Sc
Alice7:00 Sc
Elizabeth7:09 Sc
C2b jumping pull-up 25-20-15-10-5 /6 shuttle
Aniki8:00 Sc
Connie8:00 Sc
Ring rows
Megan S8:08 Sc
Banded pull-ups
Alicia8:08 Sc
Susan8:15 Sc
Laura B8:25 Sc
Harley8:29 Sc
Rx3 reps but pull ups
Pam8:35 Sc
Debra9:29 Sc
Jpu
Adam10:12 Sc
RX reps. Jumping PU
Jeanne10:13 Sc
Jpu
Trey W10:38 Sc
10 shuttle runs
Carlie11:00 Sc
15-15-15-10-5 PullUps, 8 SR
Katie E11:21 Sc
15-15-15-10-5 pull-ups/ 8SR
Deanna11:55 Sc
10 shuttle runs
Julia F12:20 Sc
Some jumping (ripped 😬), 10 shuttle runs
Breanna12:35 Sc
8 shuttle runs
Ron13:06 Sc
10 shuttles
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

Lyndsie Williams


2 months ago

There is nothing like the Crossfit Community you will find here at CFD! Strong friendships and the kind of support that will help you break into new fitness levels you've never dreamed possible!

Megan McCarthy


2 months ago

CrossFit Dahlonega has been the best workout place for me for the past three years. All the members are welcoming and encouraging through every stage. I couldn’t imagine a better place to workout!

Cayla Brantley


2 months ago

CFD is a CrossFit gym full of folks that make you feel right at home. I’m a relatively new member, but it feels like I’ve been a member for years with how welcoming everyone is! Tough workouts are easier when you’ve got good folks suffering

melinda f


2 months ago

I started last July not knowing exactly what to expect — and now I can’t imagine my routine without it. CrossFit has pushed me outside my comfort zone in the best possible way. The coaches truly care and create an environment that is both su

Dale Auten


a year ago

I have been a member of CFD for several years, As I grow older, my fitness needs are changing and the Staff, owners, and other members all provide encouragement and inspiration to keep pursuing my fitness goals. If you think you can't do CrossF